#crossfitdewitt

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5 Rounds

6 Hang Cleans 165/110

12 Atomics 20/14

18 lateral Bar Hops

For Time.

Warm Up - Dynamics

Strength- Hang Cleans 2-1-1

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Just beat my Fight Gone Bad from 30 days ago by 56!! Woo!! #paleochallenge #crossfit #fightgonebad #crossfitdewitt #cfd (at CrossFit Dewitt)

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#MURPHPREP

20 Minutes

3 Minutes Of Rowing Meters/Calories

17 Minute AMRAP

5 Pull Ups

10 Push Ups

10 Pistols

Count Your Rounds/Reps.

Warm Up - 2 Rounds Of: 10 Ring Rows, 10 Scorpions, 5 Up/downs, 10 Squats, 20 Sit Ups

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24.2

20 Minute AMRAP

300 Meter Row

10 Deadlifts 185/125 M 135/95 s 135/95

50 Double Unders S Singles

Count Your Rounds/Reps.

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“MLK”

10 Rounds

3 Power Cleans (155/105 lb)

5 Bar Over Burpees

For Time.

"If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward."

MLK

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5 %ounds

6 Hang Cleans(Squat) 155/105

30 Double Unders

For Time.

Warm up - 2 Rounds Of: 2 Med Ball Laps, 10 Med Ball Squat Cleans, 10 Med Ball Press, 10 Med Ball RDLs, 20 Russian Twist

Strength -Cleans(Squat) 2-2-1

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Main Site

5 rounds for time: 15 push jerks 95/65 12 chest-to-bar pull-ups 9 SDHP 95/65

Warm Up - 2 Rounds Of: 10 Press, 10 Ring Rows, 10 SDHP, 10 Scorpions, 20 Sit Ups

Strength - Push Jerk 3-3-3

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Superset

5 Rounds

5-5*-10-10**-20***

Bench Press 225/155*-185/125**-135/95***

10 Army Push Ups

15 Sit Ups

For Time.

Warm Up - Med Ball Dynamics

Strength - Bench Pres 1-1-1

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5 Rounds

15 Kettle Bell Snatches 1.5/1 Pood

10 Step ups With Kettle Bell 24/20

For Time.

Warm up - Standard

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Main Site

30 Back Squats 185/125

1000/900 Meter Row

For Time.

Warm Up - Dynamics

Strength -Back Squats 3-3-3

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Teamed

400 Meter Run

100 SDHP 75/55

100 Sit Ups

100 Hang Snatches 75/55

100 Back Extensions

100/80 Calorie Row

For Time.

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21-18-15-12-9-6-3

SDHP 95/65

Odd - Lateral Bar Hops

Even - Box Hops 24/20

For Time.

Warm Up - 10 Calorie Row Then 2 Rounds Of: 10 Good Mornings, 10 SDHP, 10 Over Head Walking Lunges(PVC)

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10 Rounds

100 Meter Sprint

15 Push ups

For time.

Warm Up - Dynamics

https://crossfitdewitt-inmotion.tumblr.com/post/185811508460/bench-press

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19.2

16 Minimum Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lb) 25 Toes-to-Bars 50 Double-Unders 13 squat cleans (155/115 lb) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (175/125 lb) If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (205/145 lb) If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (225/165 lb)

Warm Up - 2 Rounds Of: 2 Med Ball Laps, 10 Med Ball Squat Cleans, 10 Press, 10 Med Ball Slams

Strength - Cleans 1-1-1

https://crossfitdewitt-inmotion.tumblr.com/post/186952559531/clean

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13 Minute AMRAP

1 Complex

Thruster.- Push Press,- Push Jerk - Jerk / Choose Your Weight

25 Double Unders

Count Your Rounds/Reps.

Warm Up - 250 Meter Row Then 2 Rounds of: 10 OH Lunges, 10 Sott Press , 20 OH Russian Twist 20/14, 10 Press

Strength - Find a Weight For The Complex 

https://crossfitdewitt-inmotion.tumblr.com/post/186674094326/jerk

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5 Rounds

10 Thruster 95/65

10 Pull Ups

100 Meter Shuttle Sprint (25 Meters X 4)

For Time.

20 Minute Cap

Warm Up - 2 Rounds of: 2 Med Ball Laps, 10 Med Ball Slams, 10 Atomics, 10 Med Ball Thrusters, 10 Ring Rows

Strength - Thrusters 1-1-1

https://crossfitdewitt-inmotion.tumblr.com/post/185649688111/thrusters